Vitamin C, or ascorbic acid, is an antioxidant that is important for the skin, bones and connective tissues, states Medline Plus, a website supported by the National Institutes of Health. Antioxidants are substances that protect the body's cells against the harmful effects of free radicals that come from environmental pollutants and radiation. Vitamin C comes from various grains, seeds, fruits and vegetables. It can also be prepared as a dietary supplement.
Citrus Fruits
According to the Office of Dietary Supplements, citrus fruits are among the richest sources of vitamin C. Citrus fruits such as oranges, lemons, limes, grapefruits and tangerines are organically high in detoxifying agents and nutritional value. Other than eating fresh citrus fruits or drinking their natural juice, these items are also used in various recipes and desserts. The vitamin C content in these fruits may be reduced when stored or cooked for long periods. Citrus fruits -- due to their high acid content -- might irritate the gastrointestinal tracts of patients suffering from peptic ulcers and hyperacidity. For these patients, eating citrus fruits on an empty stomach might cause abdominal discomfort.
Vegetables
Vegetables like potatoes, broccoli, cantaloupe, red pepper, spinach and tomatoes contain high amounts of ascorbic acid, reports Harvard School of Public Health. Cooking, steaming or microwaving these vegetables may lessen the vitamin C content. Eating these vegetables raw, after being thoroughly cleaned and washed under running water, is an effective means of preserving their nutrients. Ascorbic acid is a water-soluble vitamin that is not naturally produced in the body. Eating a balanced diet that has sufficient amounts of vitamin C can help promote wound healing and immune function.
Multivitamins
According to the Office of Dietary Supplements, almost all multivitamins contain ascorbic acid. Vitamin C can be prepared as a sole dietary supplement or in combination with other nutrients and minerals. Other supplements may have different preparations. These supplements include mineral ascorbate and vitamin C with bioflavonoids. The average recommended daily dose of ascorbic acid is 90 mg for men and 75 mg for women. Smokers and those affected by secondhand smoke need an additional 35 mg above the total recommended daily dose. Taking too much vitamin C can cause diarrhea, nausea and stomach cramps. The safe upper limit of vitamin C is 2,000 mg.
Breast Milk
Breast milk contains adequate amounts of ascorbic acid, notes the Office of Dietary Supplements. Compared to cow's milk or milk formulas, breast milk has more Vitamin C. Every 100 g of breast milk has 4 mg of ascorbic acid, making it the recommended food for infants below 1 year old.
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